Meditation Guide For Beginners – Expand Your Mind

Beginners guide to meditation

Before we start, there’s one thing you should know – you don’t have to be religious at all to start meditating, it’s not about believing in something.

There are many reasons why people meditate, but in my opinion the most important ones are to strengthen your connection to your spiritual body, to feel connection with everything around you, to feel harmony and peace, and to simply relax.

You might want to check out the benefits of meditation.

By starting this practice, you’ll embark on a spiritual journey, which is absolutely amazing! Once you’re on this journey, you will never want to stop meditating!

For me, mediation became my daily habit and I meditate twice a day. I always get this inner peace and relaxation when I’m meditating. All the worries in the world simply evaporate!

I often see people who kinda know what meditation is about, but usually they are full of excuses why they can’t meditate, because they lack time or they can’t concentrate or they simply don’t know how to start.

So I decided to share my view on meditation. I hope this meditation guide for beginners will be helpful to everyone who are new to this.


Meditation Guide For Beginners – No More Excuses

Many people think they should start meditating, because the benefits are simply amazing, however not so many of them actually start to meditate. The biggest barrier to cross is to set the correct mindset.

You might think that you don’t have time, there is a lot of noise all around you, there are so many important things that you have to take care of, you are to stressed and you can’t concentrate or that you simply can’t sit in one place because you are too energetic, or inpatient.

Those are the most common excuses, but when you really think about it, you are just lying to yourself. All of those excuses are JUST excuses.

Stop searching for excuses and tell yourself (with confidence) that you CAN and WILL start meditating. Set a goal to meditate 10-20 minutes (or more if you feel like it) every day for 21 days.

Don’t skip a single day. Fight that laziness and I can promise that after 21 days you will feel different and it will be way easier to meditate and fight various lazy thoughts.

Benefits of meditation

Before You Start…

Before you start your session, you should take care of a few things, because you don’t want anything interrupting your meditation.

It would be best if you meditate when nobody else is home. However, that’s not possible for everyone, so if you are not alone, try to talk with your homies. Tell them to just leave you alone, alright? Okay, that might sound pretty harsh.

Just tell them that you’re going to be busy in your room and you don’t want anyone to disturb you (they might get some fishy ideas…). Or explain them, that you’re going to mediate (easy peasy lemon squeezy).

Before the session, go to the bathroom (if you don’t want to pee yourself), drink some water (not too much or else… you know what’s going to happen!), don’t eat heavy food (no triple cheese pizzas, please) and don’t listen to hardcore music.

Don’t worry, I was just kidding about the “pee yourself” part. You won’t lose control of your body so that will never happen! Or maybe it will? Naaah…

Try to meditate with a positive mind. You don’t want to meditate right after you had a fight with your girlfriend, because your thoughts will be full of anger and it will be really hard to concentrate.

It would be best if you meditate in the morning, and try to make a routine. Each morning you get up, bathroom – water – meditation, doesn’t sound too hard, does it?

You can also meditate before you go to bed, if mornings are not an option. It will help you fall asleep quicker, because you’ll go to bed fully relaxed and calm.

Postures, Mantras And Music

Some people say that there is only one correct siting position to meditate, but I disagree. There are so many different positions and every one of them has cons and pros.

In my opinion you should experiment with the positions and find which one is the most comfortable for you. If you’re not comfortable, it will be harder to concentrate and focus.

Check out these postures for meditation.

Every position is different and it makes different muscles work. Some people can sit in one position for hours, others can’t because it’s not that easy. You might need some strength and this is one of the reasons why everyone should choose the right position for them.

Whatever position you choose, your spine has to be straight, because when you meditate you need to breathe properly. If your posture isn’t correct, you won’t be able to breathe properly and that will have negative effect.

There is another debatable thing, you can listen to a mantra or some calm music while meditating. Personally I prefer to meditate in complete silence, it’s just easier for me to focus, but like I said, its debatable, every person is different and you should make this decision on your own.

Feel free to try new things, there are many ways to do this. The more you explore, the more you will understand not only about meditation but about yourself as well.

More of visual learner? Here’s a fantastic video that will show you 3 simple postures you can use for meditation.

How To Clear Your Mind – You Don’t Have To!

This is something that beginners always fear. They think that they won’t be able to clear their mind of various thoughts, but there is one thing they don’t know – you don’t have to clear your mind of thoughts completely, it’s not the goal of meditation.

Yes it’s good if you manage to do that but if you are new to meditation, I would be very surprised if you managed to clear your mind of various thoughts within your first tries.

Do you know that feeling when you go to bed late, and you have to get up early tomorrow, so you try to clear your mind to fall asleep, but your mind says “Hell no, we’re not sleeping tonight“.

So many incredibly weird and stupid thoughts start to float around in your mind. For a while you try to fight them, but soon you just give up and let your mind flow… This is very likely to happen for someone who starts to meditate.

Before I started to meditate I never thought about how my mind works, but the first time I tried to meditate, I realized that the more I tried to keep my mind silent, the louder it got!

I was very surprised by the amount of thoughts flowing in, and those thoughts were stupid… really stupid and not very logical…

But I guess this is how our mind works, especially when we are not used to meditation. The good news, it becomes easier the more you do it.

When meditating, you should always focus on your breath and allow your thoughts to flow, but don’t get involved in them. Simply, observe everything that’s going on in your mind.

But how do I observe my thoughts?”. That’s a fantastic question Mr. Reader!

When I first heard this term “observe your thoughts”, I asked myself “what the hell does that suppose to mean?.

Imagine it like this… When you go for a walk in the park, there are a lot of people passing by. But you’re not engaging with them, you’re just observing them passing by.

Some of them might start talking to you. If you talk back, that is when you engage and no longer observe.

The same goes for your thoughts. If you let your thoughts pass by and never engage with them, you’re just observing.

Whenever a thought comes to your mind, just observe it. Don’t expand your thought, leave it where it is and let it pass.

Sometimes, you will lose track and start expanding your thoughts. When you catch yourself expanding thoughts, just go back to focusing on your breath and stay at the present moment.

So, it’s really good if you can clear your mind completely, but it’s not something you must do. If you can’t clear your mind, it’s okay.

It happens to everyone. Even monks from a shaolin monastery sometimes can’t do that. And keep in mind, they are really experienced with meditations.

Expand your consciousness

What If It’s Too Hard To Observe My Thoughts?

If you find it hard to observe your thoughts and you’re always engaging with them, there’s a few things you can do.

You could try to focus on some positive phrases like: “I’m without anger” or “I’m without problems“. Slowly repeat them in your head, and try to believe in them, try to imagine that you really don’t have any problems and you are not angry about anything.

This method was really helpful for me. I kept repeating positive phrases and I started to notice that I have fewer thoughts flowing around.

Some people try to count their breaths and they say it really helps them. Well it didn’t really work for me, because counting felt like a mental task and I couldn’t relax.

But it’s definitely something that you should try, maybe it will be helpful for you. Like I’ve said before, something might work for me, but it won’t work for you. You must find your own way of meditation.

You can also try the body scan meditation method. Begin by focusing on a specific part of your body (don’t get any dirty ideas) like your feet, and then slowly go up. Try to feel the warmth and all the sensations in the body part that you are focusing on.

Some people focus on their goals while meditating. When you meditate your spiritual energy gets stronger, so you could try to direct that energy towards your goals. That is a very interesting method, if you ask me!

However, keep in mind, if your goals are within good intentions, for example greed or some negative intention on someone, then this negative energy might backfire onto you.

Also, don’t think about the time!

Remember those days at school where you were stuck in a boring class and you can’t stop looking at the clock? A Common mistake that a lot of people make is, trying to figure out how much time has passed while meditating.

That can be your worst enemy. Don’t focus on the time. Just meditate as long as you’re comfortable and calm. If you notice that you’re getting very involved with your thoughts, you can end your session.

The Results Might Be Amazing

As a result of meditation you will experience many interesting and maybe even mystical things, for example:

Because of meditation, you might find it easier to induce lucid dreams. When I started meditating, my dreams became more vivid and much more AWESOME!

In my case, meditation alone wasn’t enough and I had to apply some lucid dreaming techniques to finally make it happen, for some people, meditation is all they need to develop the ability to control their dreams.

Lucid dreaming is really fun and it has many benefits as well. You have to experience it only once and you’ll be hooked immediately!

Also, sometimes when I meditate, I see some amazing colors and strange lights that I’ve never seen before, it’s really weird, yet beautiful…

Quite a few times, my imagination threw me into space and it felt really mystical when it happened… It’s like you’re floating in space without any intentions or feelings. You’re simply in the present moment.

It feels like you’re a part of the universe and you feel connected to it in a way. In my opinion, it’s the goal of meditation to feel connected to your surroundings and the universe.

This one time, meditation really scared me. I was in deep meditation and then I realized I’m falling, I thought I was falling for a few minutes. Then I heard some sort of voice and I freaked out.

I ended up laying on the floor. It may sound like stupid story, but it was really scary and I wasn’t prepared for anything like that.

One of the biggest changes that I got from meditation, I simply started to feel people better. And that allowed me to remove a lot of negative people from my life.

I started to see whether they are negative or positive and how they actually affect me as well. It’s hard to explain, but it’s almost like I can feel their energies. Could this be clairvoyance?

I’m not entirely sure, but whatever it is, this ability helps me in my daily life a lot!

Expand your mind


Search For People Who Also Meditate

So, here you go, that’s my meditation guide for beginners. Now, the only thing you have to do, is put this information to use and start meditating!

What really helped me start meditating and keep doing it, was other people who already had this wonderful habit.

You should search for people who share the same interests as you do, in this case it’s meditation. The truth is, a lot of people meditate, but not all of them talk about it.

In our society, people who meditate usually are misunderstood by the public. We appear as some crazy religious people who do meditation as a form of ritual for gods or even demons. Yeah, some people actually believe that meditation is a gateway to demonic worlds and so on.

Well, I have only one thing to tell them… But I won’t, because I don’t feel like swearing.

There are many Facebook groups where people share their experiences, many websites and communities where you won’t be judged or rejected by anyone. Don’t be afraid to share your experiences and ask questions. This is how you learn.

I was lucky, because I always had few friends who also meditate and they taught me a lot. If you currently don’t know anyone who meditates, then you should search for people who do. Just make new connections!

In my opinion, you are alive to learn new things all the time, to progress as a person, and meditation is really good way to do that.

 

Do you meditate? What mystical or interesting experiences did you have with meditation? Comment bellow!

12 thoughts on “Meditation Guide For Beginners – Expand Your Mind”

  1. Damo says:

    When I was a kid I went through Transcendental Meditation – TM and I had a great experience. I was raised a Catholic but you are correct this is not a religious thing. In fact, my very Catholic parents went through it with me and enjoyed it as well. I still remember my mantra, which brings me to a question. Do you get the most out of using a mantra or trying to have a clear your mind type of session?

    1. Donny says:

      I experiment with a lot of methods and I switch things up quite often, so I can’t say if one method is better than the other, because with each method I’ve went into some deep meditations on some days, and on other days it just didn’t feel the same sometimes. Reaching that deep meditative mindset is not easy and it doesn’t happen each time. Though I often choose to meditate without music or mantras or anything else, but it doesn’t mean I get poor results with music and mantras.

  2. aysha says:

    meditation I believe it’s a great thing to practice
    I remember trying it for a week it felt really awesome, i don’t know why y quit.
    I should get bake to it and do it more.
    This post is very helpful, I enjoyed reading it.
    I have a note about positive thought, you should pay attention to what you repeat to your mind. instead of saying I’m not angry you should say I’m calm. Never use a negative word, that’s how you stay positive.
    Thanks a lot for your amazing effort.

    1. Donny says:

      I know a few people who said the same thing. They meditated for a while, it felt great, but they quit without a logical explanation. I think, once you start, you should keep doing, because if you find it awesome right when you start doing it, there’s no reason to quit it.

      I agree, you can repeat phrases like “I’m calm”, instead of “I’m without anger”, but it’s all about how it makes you feel. I started out repeating phrases like I’m without anger, because of the information I’ve found on the internet and many sources were explaining that you should repeat phrases like that. After some time, I found it much more calming and relaxing when I didn’t repeat phrases that include negative words. 

  3. Annie says:

    This is a really good and doable primer on meditation, Donny. I know when I decided I wanted to learn to meditate many years ago, I was put off by not knowing “how”. Once I tried to just sit and notice my breathing, I realized it is really simple. With practice, it becomes very easy to just be present with passing thoughts, and to become aware of energies around me, in nature, in people, and just in between particles of matter.
    I believe if we can get to a critical mass of people in the world who will meditate, we can achieve world peace and create solutions for plenty in the world.

    1. Donny says:

      If everyone would meditate, the whole world would be completely different than what it is right now. Sadly, it won’t happen any time soon…

  4. Marques Pizarro says:

    I love basketball and I learned from the famous coach, Phil Jackson, that being present in the moment will allow athletes to focus and react quick.

    I had a hard time meditating after I first heard this. But because of your knowledge, I will implement this and try meditating again; I will observe my thoughts, relax, and be at peace. My question is are there any books or programs you think will help me learn how to be present and mentality focus? Thanks!

    1. Donny says:

      Phil Jackson had the right idea about staying in the present moment. His plan truly worked. 

      I will be making future posts about books or programs!

  5. Karyn says:

    It’s very comforting to know that I don’t have to clear my mind.
    I always thought it was just me but apparently it’s only natural to have thoughts going non stop.
    You didn’t mention breathing though. I find that when I focus on breathing, I can’t help but try to control it. Do you have any specific advice on breathing for meditation?

    1. Donny says:

      Ahh, it’s fine if you’re controlling your breath as long as it can take your mind away from engaging with your thoughts. Just have rhythm. Don’t think about it, just observe the breath even if control it at first. The longer you focus on it, the less you will feel like controlling it. I had the same issue myself, but it’s nothing to worry about really!

  6. Ali says:

    This is one of the most beautiful article I did read.. very very helpful and informative as well.
    thank you for sharing .. I need to meditate 🙂

    1. Donny says:

      I’m glad you like it! I hope that you will start meditating and embark on a spiritual journey:)

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